Strength Building Workouts

Ted Arcidi’s Bench Press Routine

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Ted Arcidi’s Bench Press Routine.

This is a 12 week cycle.

  • Weeks 1-3: 3 sets x 6 reps
  • Weeks 4-6: 3 sets x 5 reps
  • Weeks 7-9: 3 sets x 3 reps
  • Weeks 10-11: combine sets of 3 and two reps
  • Week 12: meet day; open with a bench that you have done for at least four reps

Monday

  • Bench Press 3*5/405-420
  • Behind-the-Neck Press 3*5/260-300
  • Lying Tricep Extension to the nose 2*6/340-350
  • Standing Barbell Curls 3*6/160-195
  • Lat Pulldowns 3-4*10/240

Thursday

  • Bench Press follow 12-week cycle
  • Behind-the-Neck Press 3*6/225
  • Lying Tricep Extension to the nose 2*6/340-350
  • Standing Barbell Curls 3*6/160-195
  • Lat Pulldowns 3-4*10/240

Saturday

  • Squats your choice of sets and reps
  • Deadlifts your choice of sets and reps
  • Behind-the-neck Press 2*3/335-365

On Thursday, do all heavy bench press sets with maximum poundages. Occasionally, do some forced reps. Rest for 5-6 minutes between bench press sets and 2 to 3 minutes between assistance work sets. Perform the last heavy workout ten days before the scheduled meet. Peak for only one or two competitions a year.

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